Fitness. Fellowship. Faith.
Founding AO
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
– 10 squats
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats, 15 4ct ruck press flutter kicks
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press, 30 ruck rows
MARY:
ANNOUNCEMENTS:
AO kickoff next week 3/2
Goruck event 4/24
Escape Haw Ridge 3/27
COT:
“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus
THE THANG: brrrr
MARY:
ANNOUNCEMENTS:
COT: Cat Gut (Mike Davis) pray without ceasing
THE THANG:
Learned about the king…or working out.
MARY: n/a
ANNOUNCEMENTS: n/a
COT: n/a
THE THANG: mosey to circus Maximus – 4 exercises, merkins, squats, sit-ups, jump squats. So 20 of each exercise and then run a lap. Repeat exercises and run 2 laps, repeat exercises and do 3 laps. Mosey to skunk hill. 7’s — merkins bottom and squats top. Bernie up cardiac and do 2 up-downs at each turn. 50 dips on bench. Mosey to AO. 21 merkins and sprint to other side of parking lot. 20 merkins and sprint to other side. Then 19, 18,17….till time is out.
MARY:
No
ANNOUNCEMENTS:
No
COT: 1 Thessalonians 5:17 Pray without ceasing..